Flexibility Stretches for Beginners Over 40

Flexibility Stretches for Beginners Over 40

19-Minute Flexibility Stretches for Beginners Over 40

Using a wall and a chair you will be guided through a full-body series to help increase your flexibility.

This session is perfect for beginners and the inflexible to the inflexible looking for a gentler stretch session – and everyone else in between.

TOOLS NEEDED

a chair with a back & access to a wall.

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Full Body No Equipment Strength Workout

Full Body No Equipment Strength Workout

35-Minute Full Body No Equipment Strength Workout

Using only body weight you’ll hit every muscle in this full-body, no-equipment strength workout.

There are also no repeats of the exercises (one set only), and options are given for all levels.

This is the perfect once-in-a-while workout to keep your program fresh.

TOOLS NEEDED

nothing – however, if you are a beginner I recommend a chair for one of the exercises

THE WORKOUT

1 x 50sec

1-leg bridge
Side leg lift
Knee in & press
Feet elevated clams
1-leg bridge
Side leg lift
Knee in & press
Feet elevated clams
Reverse plank
Leg lowering crunch
Tic toc mountain climber
I, Y, T
Offset push up
Supermans 1
Downward dog taps
Prone shoulder circles
1 arm push up
1 arm push up
Side to reverse lunge
Reverse lunge pulse
Side to reverse lunge
Reverse lunge pulse
Walk outs w/shoulder tap
Single leg squat taps
Single leg squat taps
Squat pulses

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Beginner HIIT Cardio Workout for Women Over 40 | All Standing

Beginner HIIT Cardio Workout for Women Over 40 | All Standing

21-Minute Beginner HIIT Cardio Workout for Women Over 40 | All Standing

This beginner cardio HIIT workout is all standing, easy on the knees, and low impact.

And… in a separate screen, I show the more advanced version of the exercise if you are at an intermediate/advanced level and want a spicer workout.

Choose either screen to follow, or do a bit of both.

TOOLS NEEDED

nothing

THE WORKOUT

3 x 30sec
Seal jacks
Repeater knee
Repeater knee

3 x 30sec
Lateral squats
Pogo hops
High knees

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Strength Training for Women Over 40 – For Home

Strength Training for Women Over 40 – For Home

41-Minute Strength Training for Women Over 40 – For Home

This strength workout is a MUST for any woman over 40. Starting with a mobility circuit to open up the hips, low spine and shoulders we then begin a total body strength workout, hitting a lot of muscles that tend to be under-used as we get older. IE: glutes, shoulders, posture muscles, core & triceps.

From there we finish off with a new upper body finisher, targeting the shoulders and triceps.

TOOLS NEEDED

chair (or bench), pair of heavy, moderate & light

THE WORKOUT

Mobility Work – 8 x 20sec
Side to side lunges
Deep squat

2 x 40sec
Single arm squat
Single arm rotational press
Single arm squat
Single arm rotational press

2 x 40sec
Chest press

2 x 40sec
Crossover lunges

2 x 40sec
3 point dumbbell row
1-arm bicep curl
3 point dumbbell row
1-arm bicep curl

3 x
10 side lateral raises
10 tricep extensions

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Beginner Tabata for Women Over 40 – Vol 2

Beginner Tabata for Women Over 40 – Vol 2

22-Minute Beginner Tabata for Women Over 40 – Vol 2

This all-standing Tabata cardio workout is perfect for beginners… and advanced. That’s right, no matter where you are in your fitness journey you will SWEAT in this workout!

On the main screen, I am teaching a beginner’s Tabata workout, with an alternate screen in the corner showing you the advanced interpretation of the move, or what I call “the spicier version”.

So, if you are int/adv I challenge you to see if you can do the whole spicey version of the workout. Let me know how you do!

TOOLS NEEDED

nothing

THE WORKOUT

Try Vol 1 next workout:

8 x 20sec
Jumping jacks
V arms squat (OR Jump squats)

8 x 20sec
Side lateral travels
4 jabs to squat (OR 4 jabs to burpee)

8 x 20sec
Tap backs (OR Jump lunges)
Gate swings

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HERE WE COME.

 

PJ ox

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